120 N. Hwy 77 Sutie G
(in the back)
Waxahachie, Texas 75165
The discomfort is much more bearable with your partner cheering you on!
Tomorrow is our community partner workout, so come join us!!
12 minute AMRAP:
20 Power Snatches 95/65
60 WBS 30/20
Thursdays are for the Grind and today did not disappoint!
Skill/Strength4 x 10 Clean Grip DeadliftIncrease Wt and Complete reps unbroken
Strict Press10 x 60%5 x 75%3 x 80%3 x 90%
Work CapacityFor Time:200 Ft Overhead Walking Lunge*Every Time bar is dropped complete 10 KBS 70/55
Here at AON we always like to add a bit of spice! So what could make wallballs even spicier? How about adding 2 feet to the target height-🌶
GrindIn Teams of 2100 cal Row100 Box Jump Overs100 Power Cleans 155/105100 Bar Facing Burpees
Never stop chasing your goals!! It may take 1 month to achieve it, it may takes 6 months, it may take years but hard work ALWAYS produces results!
Stick with it!!!
Skill/StrengthFront Squat10 x 60%5 x 75%3 x 80%3 x 90%1 x 95%
Work CapacityEMOM for 3 min5-7 Strict HDPUThenEMOM Alt for 10min10 STO 95/6512 Wallball Shots (12 ft/11ft)
Please give a big congratulations to our member of the month, Monica! Since joining AON Monica has made huge gains and we are so proud of her. Keep up the great work Monica!
Tell us about yourself:
I am 40 years old. I am married with 2 kids great kids, Mason and Parker. I'm a hairstylist here in Waxahachie.
What has been your experience at ANSC?:
I love it!!!! I couldn’t imagine a better gym to call home.
What is your favorite moment/workout?:
Any time I have hit a PR or learned something new. FINALLY performing butterfly pull-ups consistently has been my most recent victory.
What is your most embarrassing moment?:
Any of my many fails. They never seem to go down gracefully. But that’s just part of it!
Great job Monica!
Let's get deliberate in making ourselves better!
Skill/Strength3 x 3 SetsBehind the Neck Snatch Grip Press
3x3 Snatch Balance
6 SetsHang Power Snatch + Hang Snatch
Work Capacity4 SetsEvery 2:30 minRun 300m or Row 300m5 Power Snatches 135/95
You guys should be proud of the work you put in this week!!
New moves and heavy weight for reps!!
Finish off the week with a fun partner workout tomorrow at 9am!
Teams of 2
3 rounds10 ttb20 power snatches 95/6530 wbs 30/20
200 cal row
No obstacle will stop us from achieving our goals!
Skill/Strength3x For Time w/8 min cap for each
1. 30 Front Squats for Time 155/105 (Every time bar is dropped perform 5 Burpee over bar)
2. 35 HDPU (every min until finish do 5 Pullups)
3. 10 STO 95/65....15 Hand Release Pushups....10 STO 95/65
It takes a month to build an engine and years to build strength, that's why we make it a daily focus!
30 minute alternating EMOM
Row 15/11 cals10 goblet squats 70/558 burpee jump over yoke/jerk blocksRun 100mRest
Weakness is a state of mind.
Every minute, on the minute, for 12 minutes:Hang Clean x 1 repLoading per minute:1&2 = 60%3&4 = 65%5&6 = 70%7&8 = 75%9&10 = 80%11&12 = 85%
Work CapacityEvery 2 min for 10 min5 Hang Cleans 115/7510 Pullups35 Double Unders/70 Singles
Skill/StrengthBack Squat*Set 1 - 5 reps @ 70-75%*Set 2 - 3 reps @ 75-80%*Set 3 - 1 rep @ 80-85%*Set 4 - 5 reps @ 75-80%*Set 5 - 3 reps @ 80-85%*Set 6 - 1 rep @ 85-90%Rest 2-3 minutes between sets.
Every Min on the Min for 4 min5-7 Strict HDPURight inEvery Min on the Min for 4 min8-10 TTB
Work Capacity2 Rounds for Time2 Rope Climbs17 Power Cleans 135/9517 Deadlifts 135/95 (Unbroken)
There's no rest for those who want it!
Skill/StrengthFive sets of:2-Position Power Snatch(mid-thigh, floor)Rest as needed
Five sets of:Front Squat x 1 rep* Set 1 – 65%* Set 2 – 75%* Set 3 – 85%* Set 4 – 90%* Set 5 – 95%Rest as needed
For time:50 Burpees30 Barbell (45/35) Step Overs 24/2010 Box Jump Overs 30/24